Hurt so good.

Week starting May 29, 2011

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Location:

North Ogden,UT,U.S.

Member Since:

May 23, 2010

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5K- 14:58, 10K- 31:05, 1/2- 1:06:47 Marathon- 2:23:29

3rd- Park City Marathon 2008

3rd and 4th Ogden Marathon 2010; 12'

5th, 3rd, and 7th- Utah Valley Marathon 2011;14'; 16'

9th, 3rd,11th, 8th, 5th, 8th St. George Marathon 2010, 11',13',14',15'16'

2nd- Deseret News Marathon 2015

1st- SandHollow Marathon- 2016 (CR***)

 

Short-Term Running Goals:

2024 POTENTIAL RACES

 

Long-Term Running Goals:

Character cannot be developed in ease and quiet. Only through experiences of trial and suffering can the soul be strengthened, vision cleared, ambition inspired and success achieved.

                                                                          -Helen Keller

              

 

Personal:

Married to Nikki we have 4 children. Jaerdan, Korver, Grady and Lyla McKell

Head XC/Track Coach at Weber High

Graduated from Weber State with a Bachelor's of Science Degree in Athletic Therapy.

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 257.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.280.005.000.7554.03
LunarGlide II Orange Miles: 43.88LunaRacer Miles: 10.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 mile run on the Ogden Parkway, out and back around the 21st pond

avg pace 6:45 min/miles

LunarGlide II Orange Miles: 9.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Met at the North Ogden trail  head w/ Bryant and a couple of other guys. 

Headed west on the canal rd. 

avg pace was 6:35 minute miles

We had a nice tail wind on the way out which made the pace fast for the first 30 minutes.


LunarGlide II Orange Miles: 9.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.005.000.7510.15

TEMPO RUN/TRACK WORKOUT

 3.30 warmup

5 mile tempo @ 5:25 pace

splits- 5:18, 5:22, 5:26, 5:39(uphill), 5:24

5 minute rest

6X200 @ 32-34 pace

.40 jog back to house

total distance-10.15

LunaRacer Miles: 10.15
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.000.000.008.05

Nice cool weather this morning. Met up with Bryant, Jon, and Bret at the North Ogden Nature Center. Ran the Bonneville Shoreline Trail to the day waterfall above 12th street. Noticed today that there is a trail that stays above the waterfall and goes far into the canyon. Pretty cool looking but some other day.

Pace was nice and easy, good recovery from yesterdays workout.

avg pace 7:28 min/miles

LunarGlide II Orange Miles: 8.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.330.000.000.006.33

Had to cut my run short because my wife had to work early today. Met up with Bryant, Jon, Bret, and Riley. Did the BirdSong trail loop a round Mt. Ogden Golf course.

Avg pace- 7:`3 min/miles

LunarGlide II Orange Miles: 6.33
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Legs felt heavy today for some reason. Wanted to hit 13 miles but about 5 miles in. I was way heavy. ended up cutting the run short. I figure this close to a marathon it is better to listen to the body then to push through a workout.

6:46 min/miles

LunarGlide II Orange Miles: 11.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.280.005.000.7554.03
LunarGlide II Orange Miles: 43.88LunaRacer Miles: 10.15
Weight: 0.00
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